Category: Richmond, VA

  • 4 Blimps and other fun

    6 Warriors showed up at the Creek for some Friday morning workout fun.

    Here is what went down:

    COP 20 SSH, 10 DQX,10 Imperial Walkers, 20 LBC and 10 Hand release merkins

    The THANG

    Mosey to starting point (1st building Corner) and did 1 BLIMPS as a group. (B-5Burpee, L-10 lunges, I-15 Imperial Walkers, M-20 Merkins, P-25 Plank Jacks and S-30 Squats) Repeat at each corner for total of 4 Blimps. We did this together as a group for all rounds. We moseyed to the corner near the Tower and divided into teams of 3.

    Triple Check, Partner 1 – run to sign and back to start(timer), Partner 2 Scissor Kicks, Partner 3 Jump squats and repeat 2 more times for the Triple check.

    Super 10 Part 1, we started with 1 Merkin and 1 LBC, then 2 merkins and 2 LBC, continued until we reached ten reps each. Mosey to the picnic table shed.

    Super 10 Part 2, Pax started with 1 Step up and 1 Dip, then 2 step ups and 2 dips, continued until we reached 10 reps each. Plank when finished to wait for the 6.

    Mosey Lap around church to flag.

    Numberama, Namerama

    YHC was glad for the cooler morning for this workout, Emoji is excited to help with the Colonial 70 Challenge that starts early Saturday morning, like 0130 early. Good luck to the team and we look forward to catching up with the group next week when they will be in recovery mode.

    YHC took the group out in prayer and mentioned Emoji’s coworker Becky whose Husband is suffering from multiple ailments and has been hospitalized. We pray for his recovery and to give strength to his family during this difficult time. We also prayed for Helix’s daughter Laura and her family as they are still going through testing and treatment. Thank you, No Idea, for the update.

    See you in the Gloom … CB

  • Iron PAX @ Twin Team – Week II

    The Iron PAX eagle landed once again at Twin Team and boy did it deliver for the elated 8 that posted. One would think that someone active in the construction world would not struggle to find a standard 38-40 lb cinder block, but….. YHC found himself at Home Depot on a Thursday night. With brief mumble chatter regarding the early launch at 5:15 and the workout that awaited the PAX, it was time to boogie.

    Slow mosey with coupons to the Rapids Stadium Track for brief COP:

    • DQs
    • Imperial Walkers
    • Copperhead Squats
    • Arm Circles in both directions

    The Thang – Iron PAX Challenge Week II – Meatloaf’s Massacre

    Round 1 – 10 Manmakers, 20 Overhead Presses, 30 Swings, 40 Goblet Squats, 50 Incline Block Merkins, 4 laps around the track

    Rinse and Repeat for Round 2, 3, and 4 with the following modification. Decrease run 1 lap for each subsequent. Round 2 – 3 laps, Round 3 – 2 laps, Round 4 – 1 lap. Roughly 2.5 miles of running for those keeping score at home.

    Numberama, Namerama, YHC took us out.

    Results: PAX ranged from 36:51 to a DNF** in the hour. A big **disclaimer** is likely needed for the DNF as that coupon weighed 10-15 lbs heavier than the rest. Mouse Trap, please address all coupon concerns to Jacob from the W. Broad St. Home Depot. His procurement effort did not address the requirement of “consistent scope and services.” Bonus points for Week 3 if a PAX member chooses “The Bubba Block.”

    Jacob’s reaction was priceless when YHC told him the cinder blocks were for a workout.

    T-claps to Sample from Kingsport. Heck of a week you had posting with the RVA PAX, Brother.

    Was a pleasure to battle this one out with y’all and an honor to lead. The coupons have been stashed securely at Bettie Weaver. Let’s hope they don’t grow legs (or Bodos throw them against a wall) between now and Week Three.

  • Brew Thru

    17-18 Knights Templar cast aside superstition and embraced a run on Friday the 13th.

    Today was a dry brewery tour making our way into Scott’s Addition and seeing the sights.

    North on Commonwealth and East on Broad. Turn left on Roseneath. 4s turn around at Veil. 5s and 6s head up to Moore and go past Vassen to Blvd. Turning right on the Blvd, the 5s take it to Grove and home on Grove. 6s, turn right on Leigh, a left on Roseneath, and a left on Broad before turning right on Blvd again enabling them to check out Ardent and Three Notch. 6s take the Blvd to Grove and home.

    Swirly took us out.

    Time to Taper,

    Lockjaw

  • Iron PAX twice in one week?

    6 came out to Mechanicsville ES at staggered times to complete Week 2 of the Iron PAX Challenge. For some these was the second time there were completing the challenge.

    This is how it went down:

    Mudface and Chewy arrived at 5am to get started

    The rest of the PAX around 5:15

    THANG

    IronPAX Challenge Week 2 – “Meatloaf’s Massacre”

    Round 1 – 10 Manmakers, 20 Overhead Presses, 30 Swings, 40 Goblet Squats, 50 Incline Block Merkins, 4 laps around the track and the playground

    Rinse and Repeat for Round 2, 3, and 4 with the following modification. Decrease run 1 lap for each subsequent. Round 2 – 3 laps, Round 3 – 2 laps, Round 4 – 1 lap

    Mosey back to the SF, Numberrama, Namerama, YHC took us out

    MOLESKIN

    Mudface and Chewy wanted to make sure they completed in time so an earlier started was needed. Since Trout, Corned Beef, and YHC already completed the challenge, we decided to take thing slow. YHC was happy with some since he will be running in the Colonial 70 this week. No Idea push through his first time to complete.

    SPIT ON THAT!!

  • Repeat visitors must be a good thing

    4 regulars and 1 familiar visitor made it out to CM on a very humid morning. Lots of KB fun and white deer was quiet, and nice to our visitor.

  • The Fab Forge Five

    Another gloomy Forge morning welcomed 5 vets to test their strength – in a you versus you world, here’s how we won:

    The THANG:

    Mosey to COP #1:

    • x5 Merkins at each light running down to the culdesac
    • F3 Welcome & Disclaimer
    • DQ’s x10 IC
    • Imp Squat Walkers x10 IC
    • Crab Cakes x10 IC
    • Mtn Climbers x10 IC
    • LBC’s x20 IC
    • Freddie M’s x20 IC
    • Flutters x20 IC

    Mosey to Parallel Bars for COP #2:

    • x3 Burpees every light en route
    • Bearcrawl 75yards up ramp
    • Modified Cindy – complete AMRAP in 10 minutes of the following: x5 Jerkins, x10 WWII, x15 Ball Dippers

    Mosey to Amphitheater for COP #3:

    • Traverse each of 4 steps, alternating the following two routines each step:
    • Dip walking – x3 dips every 5 paces
    • Derkin walking – x3 derkins every 5 paces
    • *Some PAX chose to modify as needed with with Plank walking along step + Incline Merkins
    • Close out with Big-O’s x10 ea way

    Mosey BTTF for COP #4:

    • Hands of Time (circle up close, on six w heads to center, legs at 90 degrees, then go around the circle sequentially dropping legs to 6”, then back up on next round, etc) …About 10 rounds completed in fine fashion!
    • Merkin ROF
    • SSH’s to close out time

    COT:

    • Counterama #5
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS: 

    • Lower numbers than usual due to new school year obligations and some injuries…but what a fine time we few enjoyed today. With such small numbers and high quality of manliness, YHC briefly considered taking back on the Merkin challenge… but already had other plans. We’ll cross that 860 board bridge another day. Keep headlocking your friends, coworkers and neighbors! 

  • Night Lining. Just Lining the Field at Night.

    Seventeen steely eyed quants gathered at the hardpan known as 45 Minutes of Mary for a brief discussion on biscuits and the ‘ville where they are made. No time for questions, off the Q went with nary a sound. Regardless, the hoi palloi followed to home plate for a welcome, disclaimer, and reminder that the only barrier to entry is counting to 20. The following recap is close enough to reality:

    COP
    Don Quixote x10
    Burpee x1
    Copperhead Squats x15
    Burpee x2
    American Hammers x20
    Burpee x3
    Swimmers x10
    Burpee x4
    High Knees x15
    Burpee x5
    Imperial Walkers x20
    Burpee x6
    Freddie Mercuries x20
    Burpee x7
    Jump Squats x10
    Burpee x8
    Something else xSome number
    Burpee x9
    Something else xSome number
    Burpee x10

    The Thang
    Quick mosey over to the tennis court (since the field was occupied) and line up on the sideline for repeating line drills. Lines were the spaces between the courts + the end line on the far side. Every time you get to a “line” you stop and do an exercise. After each line drill perform various plankorama formations. Exercises were:

    Merkins x10
    Mountain Climbers – 2 count x10
    Jump Squats x10
    WWIIs x10
    Burpees x5

    Gallop over to the school for today’s variation of triple check. People’s Chair, LBCs, and the pace car bear crawled to the end of the world and back.

    Four minutes of mary including V-ups, speed round of APDs, American Hammers, and Flutter Kicks.

    Dart back to the flag where we all rung out our shirts and gloves, gathered for a counting exercise to 17 and then declared our F3 given names. YHC took us out with thoughts and prayers to all in our PAX that are recovering but specifically Viral. Keep him in your prayers.

    Moleskin
    YHC was performing his pre-workout ritual before leaving the house for WDog yesterday when he noticed that somehow the Mary Q was open for the following day. So YHC jumped on it, not having Q’d mary in quite some time. It was a pleasure to lead.

    Speaking of pleasures, YHC gathered there were many pleasures out there today. Grunts, groans, and many thanks for the burpee count today. Evenly spaced out, YHC believes they weren’t too bad today.

    Great to see TYA and Marv this morning. YHC thinks we were close to naming Marv’s dog from his FNG appearance 9 days ago but alas, still no declared name. Suggestions following some of the greatest calls in sports history will continue… to Vinny’s delight.

    Way to push through everyone, not a great day for a high intensity workout.

    YHC declares a moratorium on biscuit talk pre-workout.

    Announcements
    Puppy Pile at 7:05 on 9/28.
    Retreat next weekend. Meet Vinny at the Lowes on 360 at 11am or text him for address.

    Peace out fellas. Big Data is still watching…





  • Let’s try something new

    5 grizzled veterans showed up for a Doozy Q at Timberwolf to learn a couple new steps for some and a refresher coarse for others.

    COP – Mosey to the bus parking lot

    Cherry Pickers, DQ’s, Helicopters and Man Killers Mosey to end of lot for Bat Wings (Arm circles X20 IC, Reverse X20 IC, Seal Claps overhead X20 IC, Seal Claps In front X20 IC arms up the whole time. With Shoulders primed and ready move to the wall for ascending balls-to-the-wall – start in balls to the wall position walk down and out to plank position 10 merkins and back up to ball to the wall (X3)

    Mosey to the tennis courts to meet the prostitute

    Corner 1 – 10 LBC’s, corner 2 – 20 American Hammers, corner 3 – 30 Hello Dollies, corner 4 – 40 WWII’s back to the start after each corner and repeat each corner as you go by.

    Mosey to the track

    Bear Crawl Inch Worm

    A track has 2 straightaways 4 corners and 2 curves on the straightaway PAX lines up in plank position last person Bear Crawls to the front repeat until PAX reaches the other end of the straightaway. In the 1st curve run to next straight away repeat.

    Audible was called in the first straightaway (halfway) because with only 5 PAX it makes for a lot of Bear Crawls. Indigenous people run to the other side (halfway point) back into the Bear Crawl Inch Worm.

    Mosey to Light pole alley (modified)

    YHC made up the exercises as he went along so these may not be in the right order. Start at light pole by basketball court run to next light pole do exercise and back.

    10 Merkins, 10 Squats, 20 calf raises, 20 monkey humpers, 20 SSH for Honeymoon

    Mosey back to the flag 5 Burpees OYO

    Numbers / Names / YHC took us out

    NMS:

    YHC was looking for something new and interesting to try on the PAX this morning. Some where introduced to my new favorite from Indiana – Man Killers – If you like SSH’s you’ll like these. Bat Wings was a new one for YHC and proved to be a shoulder roster (YHC added the seal claps in the front from what was listed on F3 web site). Following it up with ascending testicles might have been a bit much. But WTH? Everyone knows and loves the prostitute so nothing really new there just hitting the abs hard. Bear Crawl Inch Worm was new and YHC didn’t have a good way to gauge how long it would actually take. We had to make an adjustment half way down the track (mainly because YHC’s shoulders where spent) but still made the best of it.

    Notes and Prayers:

    F3 RVA retreat

    P.O.G. Grandma not doing well pray for his family

    YHC’s Mother-In-Law is in stage 4 kidney failure and has been told that she will need to be on dialysis basically until the end.

  • I think I’m the Q

    3 men and YHC showed up for a promised workout, and instead got this:

    COP–SSH, merkins, helicopters, DQ, LBC’s. Pick up KB and mosey to track at the back of school. First up, find a partner for catch me if you can, one partner runs the track, the other lunges doing figure 8’s, when they meet, switch off, keep going until the lunger finishes one lap. Switch over to four corners (of an oval), walking doing around the worlds between stops: 20 goblet squats, 15 halos, 20 clean and press, 15 American hammers.

    Mosey to front of school, which is where this Q went off the rails a bit. Go around this loop, escalator style: 20 merkins, 25 overhead presses, 30 sit up presses and 35 squats. Mosey to flag.

    Numberama, namerama, YHC took us out.

    NMS

    YHC took the Q late yesterday, forgot he had, remembered at 10:30 last night, created the workout half asleep, and it really showed. Mudface had a lot of justifiable fun with everything, from YHC not realizing the back of school has NO light by which to read a winkie to having a workout full of four corners, but no corners in sight. YHC apologizes and will try to do better next time. Great to work out with the PAX, who crushed it.

    As usual, I have No Idea what I’m doing.

  • Refreshments at the end.

    5 strong posted for Roller Coaster this evening and here is how it went down…

    Husky and Kubota – 1 shorty loop

    TYA – 1 long loop – 1 short loop

    Circle K – 1 long loop – 1 medium loop

    Swirly – 1 long loop – 1 medium loop – 1 shorty loop

    Well done guys ! Especially coming off BRR – strong work!

    Nice to see TYA’s doggie Bagel – great to have Circle K back out with us on a Wednesday night – always a pleasure to see Husky and Kubota. It was surprisingly warmer than expected out there this evening and the ole legs were feeling it!

    Retreat coming soon – you know the date – sign up for corn hole – let Vinny know your coming – come celebrate 5 years of F3RVA!

    See y’all in the gloom…